New evidence changes things – is full fat now better?
It probably wouldn’t surprise you to find out that full-fat yogurt usually has higher quality and taste compared to low fat. New evidence shows that it also is better for your health. Take a walk down the dairy aisle and you will notice that full fat is back – at least as far as yogurt goes. Even though non-fat and low-fat dairy products still dominate the market, full-fat products have made a dramatic comeback.
Why Should We Eat Yogurt?
There is research linking yogurt consumption with a lower risk of obesity, weight gain, and type 2 diabetes. For example, one Harvard study found that one serving of yogurt per day reduced the risk of developing type 2 diabetes by 18%. A study of 1,500 adults published in Nutrition and Diabetes, confirms that those who ate more dairy – 1.5 – 7 cups more butter, cheese, cream, milk or yogurt per week – had less body fat, a thinner waistline, lower blood pressure and body mass index than those who ate ¾ cups or less.
Yogurt keeps you feeling fuller longer because of its high protein content in combination with its carbs. It also has probiotics that support optimal liver function. It is an exceptional mixture of vitamins, nutrients, and fatty acids.
Are All Dairy Products The Same?
Dairy products contain sphingolipids, a type of lipid that benefits the heart. However, the type of dairy product you choose to consume it in is important. Butter, for example, contains sphingolipids but the quantity is much less than cream or cheese. Butter can also diminish the heart-protective properties of these lipids and increase cholesterol instead. You could consume the same amount of dairy fat from cheese and the results would be very different.
0% vs. 2%
Experts agree that if you have to choose between nonfat and low-fat yogurt, prefer the 2%. Its fat-burning vitamins are lost with the removal of all fat.
Avoid added sugars: Not all yogurts are the same. Fat and sugar content varies widely so be sure to check labels carefully and avoid going over 25 grams of sugar per day.